12.19.2019 WOD

18
Dec

12.19.2019 WOD

A. Mobility & Warm-up

B. Strength
“Lucky 13”
12 DB Bench Press , 1 Box Jump
11 DB BP, 2 BJ
10 DB BP, 3 BJ
So on, so forth…
2 DB BP, 11 BJ
1 DB BP, 12 BJ

M: 50lbs DB & 30” Box
W: 35lbs DB & 24” Box
***NOT FOR TIME**+

C. WOD
50-40-30-20-10
One arm DB Hang Clean & Jerk (50/35)*
Double-unders
Bumper plate Russian Twists (25/15)

* Partition with 5 reps each arm. Use a KB if you “got it”.